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Poached Huevos Rancheros

Don't reserve this meal just for breakfast because it makes a great easy-to-prepare Healthiest Way of Eating dinner as well. One serving provides you with a wealth of health-promoting nutrients including 66% of the Daily Value (DV) for dietary fiber, 44% DV for vitamin A, and 36% DV for protein. Enjoy!

Prep and Cook Time: 25 minutes Ingredients: 1 medium onion, minced 4 medium cloves garlic, chopped 1 tsp apple cider vinegar, or any other light vinegar about 4 cups water 3 + 1 TBS chicken or vegetable broth 2 15 oz cans of black beans, drained 2 tsp ground cumin 1-1/2 TBS red chili powder 2 TBS chopped fresh cilantro salt and black pepper to taste 4 chicken eggs, preferably organic prepared salsa 2 cups shredded romaine lettuce 1 large avocado, cubed

Directions:

1. Mince onion and chop garlic and let sit for 5 minutes to bring out their health-promoting benefits.
2. Bring water and vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs.
3. In a separate stainless steel skillet, heat 1 TBS broth. Healthy Sauté onion in broth over medium heat for about 3 minutes stirring frequently, until translucent. Add garlic, beans, red chili powder, cumin, and rest of broth while egg water is coming to a boil. Cook beans for about 10 minutes on medium low heat, stirring occasionally. Add cilantro, salt, and pepper.
4. To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk have filmed over. Remove with a slotted spoon, and place eggs over beans. Serve with salsa, shredded romaine lettuce, and avocado.

   Serves 4

Healthy Cooking Tips:

Make sure you do not add any salt to the poaching water for the eggs. The salt has a tendency to dissolve the egg whites. By making sure there is enough water in the poaching pan to cover eggs, you avoid the eggs sticking to the bottom of the pan. You want the eggs to float while they cook. This also avoids breaking the eggs when you remove them with the slotted spoon. You may want to lay the spoon with the egg on a towel briefly after removing egg from water. This allows the towel to absorb some of the poaching water, and it won't end up in your beans.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Poached Huevos Rancheros is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Poached Huevos Rancheros 1.00 serving 327.67 grams 342.39 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating dietary fiber 16.46 g 65.8 3.5 very good vitamin A 2207.06 IU 44.1 2.3 good protein 18.05 g 36.1 1.9 good vitamin K 25.61 mcg 32.0 1.7 good iron 5.17 mg 28.7 1.5 good tryptophan 0.09 g 28.1 1.5 good vitamin C 16.76 mg 27.9 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Poached Huevos Rancheros

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